How many calories are in Flower Child food?

Flower Child is a popular fast casual restaurant chain that serves salads, bowls, wraps, and other healthy fare. With the rising rates of obesity and diet-related diseases, more and more people are becoming concerned about the calories and nutritional contents of the food they eat, especially when dining out. As a health-focused restaurant, Flower Child aims to provide lower calorie options, but many wonder just how many calories are actually in Flower Child menu items.

Quick Answers

The number of calories in Flower Child meals varies greatly depending on the specific items ordered. In general, salads range from around 300 to 700 calories, grain bowls are 350 to 850 calories, wraps and tacos are 500 to 800 calories, and the plates like salmon and steak are 600 to 1200 calories. Sides, appetizers, and desserts add anywhere from 80 to 650 calories per item.

Some lower calorie Flower Child options include:

  • Rustic Chicken Salad (312 calories)
  • Super Kale Salad (330 calories)
  • Ancient Grains Bowl with Tofu (350 calories)
  • Green Goddess Salad (354 calories)
  • Beet Quinoa Bowl (360 calories)

Some higher calorie Flower Child options include:

  • Crispy Chicken Sandwich (820 calories)
  • Mother Earth Bowl (800 calories)
  • Baja Fish Tacos (740 calories)
  • The Big Texan (1210 calories)
  • Spicy Steak Fajitas (1160 calories)

Overall, most Flower Child menu items range from 300 to 900 calories per meal. By choosing lighter options like salads, bowls, and wraps without high-calorie add-ons, it’s possible to keep a Flower Child meal under 700 calories.

Calories in Flower Child Salads

Flower Child offers a variety of nutritious and delicious salads. Most regular sized salads on the menu range from around 300 to 550 calories. Some lighter options clock in under 350 calories. Here’s a breakdown of calories in Flower Child salads:

Salad Calories
Rustic Chicken Salad 312
Super Kale Salad 330
Backyard Salad with Chicken 343
Green Goddess Salad 354
Modern Greek Salad 359
Beet Quinoa Salad 360
Chinese Chicken Salad 440
Baja Chicken Salad 490
Mother Earth Bowl Salad 520
Savory Salmon Salad 550

Salad dressings add about 80-160 calories per 2 oz cup. Adding extras like avocado, cheese, nuts, or crispy tofu will further increase the calories. Overall, most Flower Child salads contain 300-500 calories before dressings and toppings.

Calories in Flower Child Bowls

In addition to salads, Flower Child has a menu section dedicated to bowls. These feature grains, vegetables, protein, and flavorful sauces. Calorie counts for the regular bowls range from 350 to 850 calories:

Bowl Calories
Ancient Grains Bowl with Tofu 350
Rainbow Salad and Quinoa Bowl 400
Fiesta Bowl 450
Spicy Thai Bowl with Shrimp 480
Poke Bowl 490
Buddha Bowl 500
Japanese Yuzu Bowl 520
Falafel Bowl 550
Teriyaki Chicken Bowl 600
Korean Beef Bowl 750
Mother Earth Bowl 800
The Big Texan Bowl 850

The vegetable and grain base combined with lean proteins like tofu, chicken, and shrimp keep most bowls under 600 calories. Heavier proteins like steak and crispy chicken along with higher calorie sauces make some bowls up to 850 calories. But there are plenty of lighter bowls like the Ancient Grains and Fiesta to choose from.

Calories in Flower Child Wraps and Tacos

Wraps and tacos at Flower Child range from around 500-800 calories each. Here’s a calorie breakdown:

Wraps and Tacos Calories
Mediterranean Wrap 520
Spicy Tofu Wrap 540
Santa Fe Wrap 550
BLT Wrap 550
Baja Fish Tacos 740
Shrimp Fajita Tacos 500
Crispy Chicken Wrap 700
Korean Beef Tacos 800

The vegetable and whole grain wraps help keep most options under 700 calories. The crispy chicken and steak wraps come in closer to 800 calories. Avoid extras like avocado, cheese, sour cream, and chips which can add 150-300 calories.

Calories in Flower Child Plates and Sandwiches

If you’re looking for a heartier meal, Flower Child’s plates and sandwiches pack more calories. Options like salmon, steak, and crispy chicken range from 600 to over 1200 calories:

Plates and Sandwiches Calories
Mediterranean Salmon 600
Red Curry Shrimp 650
Teriyaki Chicken 700
Crispy Chicken Sandwich 820
Chipotle Chicken 950
Spicy Steak Fajitas 1160
The Big Texan 1210

The sandwiches and plates highlight more calorie-dense proteins and cooking methods like frying and heavy sauces. Still, lighter options like salmon come in around 600 calories. Focusing on lean proteins, fresh vegetables, and lighter sauces and dressings helps minimize calories.

Calories in Flower Child Sides

Flower Child’s selection of sides is relatively small but they pack a punch of 80-650 calories per item. Here’s how the sides measure up:

Sides Calories
Seasonal Vegetables 80
Sauteed Spinach 80
Sweet Potato Fries 330
Ancient Grains 180
Quinoa Bean Salad 210
Guacamole 230
Chips and Salsa 330
Cheese Quesadilla 650

Plain vegetables and whole grains are the lowest calorie sides, while items with cheese, avocado, chips, or sweet potatoes are higher in calories. Enjoy the veggie sides or a salad with your meal to help fill up without extra calories.

Calories in Flower Child Appetizers

You can start your Flower Child meal with one of their tasty appetizers, though the calorie counts vary:

Appetizers Calories
Edamame Hummus 210
Seasonal Soup 120-300
Quesadilla 520
Crispy Cauliflower 310
Crispy Chicken Bites 420
Guacamole and Chips 460
Chicken Taquitos 500

The lighter options like edamame hummus, soup, and cauliflower clock in under 350 calories. Cheese-filled, fried, or chip-based appetizers are higher around 500 calories. Get your crunch fix from the crispy cauliflower instead of the chicken taquitos or chips.

Calories in Flower Child Desserts

Flower Child’s dessert menu is small but satisfying if you have room left for something sweet. Calories range from 160 for sorbet up to 650 for the layered chocolate cake:

Desserts Calories
Sorbet 160
Berry Parfait 330
Brownie Sundae 450
Chocolate Layer Cake 650

The lighter sorbets and yogurt-based parfait are great options under 350 calories. Rich chocolate desserts like brownies and cake pack nearly double the calories. Ask for sorbet on top of your brownie sundae to lighten it up.

Customizing Your Flower Child Meal

One of the best things about Flower Child is the ability to customize your meal. This allows you to modify items to pack in extra nutrition and slash calories if you’d like. Here are some customization tips for a lower calorie Flower Child meal:

  • Choose a salad or bowl as your base
  • Opt for lean proteins like chicken, shrimp, or tofu
  • Load up on veggie toppings
  • Ask for dressing and sauce on the side
  • Skip calorie-dense add-ons like avocado, cheese, tortilla chips
  • Order a side salad instead of chips or quesadilla
  • Stick to lighter dressings like vinaigrettes
  • Order sorbet or parfait for dessert instead of brownie or cake

Building your own salad or bowl with a flavorful sauce on the side allows you to control calories and portions. Toppings like beets, carrots, cabbage, onions, and mushrooms boost nutrition without significant calories. And ending your meal with a refreshing sorbet makes for a guilt-free sweet treat.


Flower Child offers nourishing, freshly made meals focused on produce, lean proteins, and whole grains. While menu options range from 300 to over 1200 calories, customization and smart choices make it easy to construct a delicious 500 or 600 calorie meal. Focus on salads, bowls, and wraps based on vegetables, chicken, shrimp, or tofu. Limit high-calorie add-ons and accompaniments. And save room for a refreshing sorbet if you want something sweet. With its emphasis on quality ingredients and customized meals, Flower Child makes it tasty to eat healthy.

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